OKUNYE OKUNGAKUSIZA
NgokwabeThe Heart and Stroke Foundation South Africa, kubalulekile ukulandela lokhu okulandelayo uma uhlushwa yilesi sifo:
* Ukudla okunempilo nokuzivocavoca: Ukudla njalo izithelo, nezitshalo, ukudla okunokolweni ( whole wheat), ama- lentil, ubhontshisi, ukudla okunobisi ( low-fat) kuthiwa kuyasiza kakhulu ekwehliseni umfutho wegazi.
Ososayensi sebenendlela yokudla ebizwa ngeDietary Approaches to Stop Hypertension (DASH), abathi kumele ilandelwe ngabanalesi sifo.
* Ukuzivocavoca kuthiwa nakho kuba nomthelela omuhle kakhulu kwabanalesi sifo.
* Kubalulekile ukuba nesisindo esamukelekile kanti uma ukhuluphele, kuthiwa kumele ukulwele ukwehlisa isisindo.
* Yehlisa ingcindezi uma kuwukuthi ungumuntu ozwelayo nohlale enezinto ezimkhathazayo.
* Uma ungumuntu ophuzayo, kubalulekile ukwehlisa utshwala kanti uma ukhuphuka kakhulu umfutho wegazi, kuthiwa kubalulekile ukuba uvele ubuyeke utshwa- la.
* Sebenzisa imithi yakho ngendlela ngaso sonke isikhathi. Phakathi kwezinto okuthiwa ziba nomthelela ekukhuphukeni kakhulu komfutho wegazi, wukungaphuzi amaphilisi ngendlela.
* Yazi izinombolo zakho zikhathi zonke, okuthiwa yikhona okwenza ukwazi ukubona kalula uma zikhuphuka noma zehla.
* Kubalulekile ukudla kakhulu izidlo ezine- potassium uma uhlushwa wumfutho wegazi ohlale uphezulu - phakathi kwakho kubalwa ubhanana, ama- melon, amawolintshi, yisipinashi ne- zuchinni. Uma uzazi ukuthi uhlushwa yilesi sifo, kuthiwa kubalulekile ukuba nezinto ohlale uzenza ukuqinisekisa ukuthi kasikhuphuki kalula, okubalwa ukuphefumula sakudonsa umoya ungajahi ( deep breath), ukuphumula ungacabangi kakhulu, wukwenza i- yoga, wukudla amaphilisi akho njengoba usuke usuyalelwe.
Kuthiwa kufanele ubhale phansi zonke izinsuku ukuthi umfutho wegazi lakho ukuliphi izinga ukuze ukwazi ukuwubona uma ukhuphuka noma wehla.
Kuthiwa ukulala ngokwanele nakho kungakusiza.
Ukusebenzisa izengezo ( supplements) ezinjenge- garlic, i- coenzyme Q-10, i- magnesium, i- fish oil nokufaka ama- flexseed ekudleni kwakho kungaba nomthelela omuhle ekwehliseni umfutho wegazi.
Ngaphambi kokudla izengezo, kumele ubobane nodokotela wakho.
nonhlakaniphos@ilanganews. co.za